Coping Strategies

Coping StrategiesFor those with mood disorders, tough times can feel utterly overwhelming, and trying to think clearly about coping strategies during such times can seem impossible. We recognize this challenge and offer the following collected list of activities and coping strategies (gathered from many individuals over time) as a resource. Please note that DBSA does not recommend any particular coping strategy over another, but we do encourage individuals to explore and experiment (keeping in mind their own unique needs, abilities and limitations) to develop "go to" coping strategies and activities that work well for them. Things you can do when you don't know what to do:Connect with others:

Call warm line (this will be an option you can choose when you call the national "crisis" hotline from a Colorado area code)

Use sight: Count something in your environment (i.e., how many tree trunks, lightbulbs, ceiling tiles, children, shades of green, etc.) can you see right now? Look at the world upside down by bending over and looking at something through your legs. Describe what you see to yourself or someone else.

Use smell: How many different scents can you identify or find (i.e., flowers, trash, smell of rain, etc.)?

Use your ears: Close your eyes for a minute or more and identify various sounds you hear, creating a "sound garden" in your mind. Listen for particular types of sounds, like those that are musical, subtle, sharp, loud, made by things that are alive, or whatever else.

Use taste: If you can, experiment with taste. How many different qualities can you name in whatever you are tasting (i.e. sour, salty, bitter, etc.)? Sample a bunch of different teas, candies, breads, etc.

Explore your sense of touch: How many different textures can you find to touch? Can you find opposing sensations, like soft and hard? Smooth and rough? Create an intense "touch" experience like dunking your feet in a cold stream, walking barefoot on sand or in mud, or take a very cold or very hot shower.

Walk a labyrinth and count your steps

Sit in the sun and note how many places you can feel the sun touching you

Four Square Breathing: Breathe in to the count of 4, hold for 4, breathe out for 4, and wait for 4. Repeat.

Meditate for 5 (or however many) minutes

Do a mental scan of your body, noting how each body part feels

Light a candle while thinking about someone or something that normally makes you smile (with safety in mind)

Get Active:

Play active video game, like dance with Wii, etc.

Walk around the block, climb a flight of stairs, or do something else active for 5 minutes.

Do an exercise "micro-burst" - exercise hard for 20 seconds (i.e., run in place, do sit-ups, jumping jacks, etc.)

Keep a scrapbook of pleasurable triggers, memories, experiences, thoughts, quotes, letters, gratitudes, etc. as you encounter them in life. Anything that, at any point, helps you to feel something pleasurable is fair game. Turn to this scrapbook when you need a reminder.